© Great Strides 2006 Shelly-lynn Florence Glover
Easy does it. .You should feel the tension in the belly of the muscle, not at the attachments.Move smoothly, both going into and coming out of each stretch. A slowly stretched muscle relaxes and lengthens.
Dont try to do more than your body is able to do. Forcing a stretch, by bouncing or swinging, jerks the muscle reflex to fight back and shorten. It may even pull or tear if overstretched.
Stretch to mild tension holding 10 to30 seconds. Relax for 5 to10 seconds (or alternate with the other leg or another exercise) before repeating the stretch. Do up to three times.
Breathe normally. Holding your breath can create tension. Belly breathe while stretching just as you should when running. Take an abdominal breath (stomach extends as you inhale) and let it out slowly. Emphasize the exhalation as you move into stretch.
Many use the same basic routine every day so they feel comfortable with it; know it and stay with it. Others prefer variety.You may wish to add some strengthening exercises to your stretching routine before or after your run for a total fitness workout. The Runner's Handbook has more than 50 stretches for specific problem areas.
Thigh Stretch - Prone
Lie on your stomach with your head on your forearm.
Bend one leg bringing the foot to the buttock.
Grasp the ankle and pull gently to buttock.
Keep the pubic triangle pressed into the floor.
Hold for 10-30 seconds and change sides.
Thigh Stretch - Standing
Stand tall with feet shoulder-width apart.
Shift your weight to balance on one leg. Bend the non-support knee raising the foot to the buttock.
Grasp the ankle or foot with either hand.
Push back with the thigh of the grasped leg.
Strive to keep the thighs parallel and perpendicular to the floor.
Do not twist the trunk
Hold 10-30 seconds and change sides.
If balance is difficult, try focusing on an object that is not moving or use a support.